CC 12/25/14

Strength:

SSB + 50% Bar Weight + 15% Band Tension, Low Box Squat - 5x5

175lb, triangle green band to lowest pins, 12" box

Conventional Deadlift @~50% + ~30% Band Tension - 8x1

225lb, doubled green + blue bands

Accessory:
Anderson front squats @~70% - 3x Max Reps

13, 11, 9 reps at 205lb

Chair Deadlifts - 3x12 (Stand every 3rd rep)
95lb, dropped weight to focus on isolating upper back

Barbell Bulgarian Split Squats - 3x12 Per Leg

70lb kbs + straps

Core:
GHD Static Hold (at parallel), Banded Oblique Twists - 3x20 Per Side
Blue bands

WOD:
Max Distance Row
Up to Marathon, 42,000 Meters (Conjugate is doing a rowing fundraiser today)

~4,800m in ~25:00

Finisher:

Reverse Hypers - 4x20

Skipped

3x10 bent over barbell rows with straps at 185lb

2x10 snatch grip sweatt shrugs from blocks 66lb, 76lb